Category: Richmond, VA

  • Waffle House Celebration

    Short Pump now was a Waffle House! We’ve made it!!!!

    In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started:

    1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins.

    2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead press, Upright Rows, Squats with bell, Elevens with curls and merkins

    Stuffed with waffles we went back to the flag for a little Mary of Flutters, LBCs and very little stretching.

    Nice to have some visitors from the summer tour! Rosie and Heist and welcome any time.

    Announcements: Rock and Roll AO this Saturday for Rosie’s 9th anniversary, then more rock and roll from 2-4 at Kindred Spirit Satellite location with Whitesnake’s band, Left of July.

    Prayers for Rosie’s father-in-law and the medical staff trying to figure out what’s wrong and then fix it.

  • Pickleball at WDog

    Pickleball at WDog

    Thanks BT for playing the pickleball with YHC! Swirly, hope you get some workout this morning!

    BT took us out!

  • You Talked About What in Middle School?

    Stretched, mumblechattered, bodily functioned, shavasana’d.

  • No Beast for you

    3 guys not running the “fartsack” route Rosie planned for today. Let’s Go!

    Warmarama: Long Mosey around the school, head to the football field, audible to the Tennis Courts. SSH, Helicopters, Arm Circles, DQ, Cherry Pickers, Merkins, LBCs, Hello Dolly

    The Thang:
    4 Corner Prostitute
    20 WWII, run back to the start
    20 WWII, 20 Heals to Heaven, 20 WWII, back to the start
    20 WWII, 20 Heals to Heaven, 20 Box Cutters, 20 Heals to Heaven, 10 WWII, back to the start
    10 WWII, 20 Heals to Heaven, 20 Box Cutters, 20 Rosalita’s, 20 Box Cutters, 20 Heals to Heaven, 10 WWII.

    Mosey to the Track for Triple Check
    Runner: Up the stairs, down the stairs
    Partner 2: LBC
    Partner3: Penguins
    Audible for Time and Draper had to use the restroom.

    Partner up almost
    Run to the top and back, Switch
    1: Bear Crawls
    2: Lunges
    3: Broad jump Burpees

    Mosey BTTF
    Numberama: Namerama:
    Announcements — See Slack
    Greenbo took out!

    NMS:
    If 1 more person would have showed… We would have played Pickleball, just sayin…

    Thanks for letting me lead.
    Oyster

  • Lighthouse toe nails: WTF

    4 regular F3 brothers joined for this magnificent day to workout: Here’s what went down. Mosey to COP 10 Don q’s, 10 Ukrainian solders, 10 Merkins, 10 LBCs

    Mosey to Publics for a cumulative 4 corners: 15 merkins, 15 WWIIs,15 Rosita’s with a pump, last corner 10 Burpees. Mosey up to Rusty Taco. Stop 25 SSHs, 25 LBCs , 25 two count mountain climbers, 25 two count American hammers. Mosey west towards Lauderdale, Stop at Mexico restaurant: 20 merkins, 20 STH, 20 Freddie mercuries, 20 dips on (very nice benches). Mosey west to our Gridiron Starbucks, stop at the fountain for 15 durkins, 15 dips, 15 durkins, 15 dips. Walk through Starbucks and say good morning to our nice baristas and leave immediately. Run portion of the workout begins. We were at 1.6 miles at this point. Work our way back to flag end with 3.2 miles, few stretches and 20 last merkins just for fun. Closed in prayer then talked about new shoes on a two of our feet and admired Lighthouses shoes with holes and decided he should get some new shoes. Then we decided he needs to adopt a  more aggressive toe clipping policy as he shared his toe nails had been wearing holes in his shoes 😂😂😂 Have a great day!

    Dont forget to come support Whitesnakes band on Saturday

  • Did I hear Fartsack?

    9 fleet footed gentlemen may or may not have followed YHC’s direction of a fartlek style run through Midlothian. Goal was to switch up the pace up and down throughout the route, some did just that, others hit their target pace throughout, and others searched the area for an open restroom – most completed 4-5 miles.

    Route – Midlo to Mt Pisgah and down Westfield, loop around Gather and across the Kroger parking lot to Le Gordon and on to Midlothian HS. Loop around Charles A Ransom Way for post-memorial day remembrance (Air Force Major, Midlothian HS alum, VMI alum, baseball teammate of Gumbo and YHC – killed in Afghanistan). Back down Charter Colony to the Turnpike and back to the flag. Bonus trip to the bottom of the parking lot and back up to finish out the time.

    Announcements:

    Saturday – come on out to RockNRoll, pick up a Summer Tour point, celebrate my 9th F3 manniversary, YHC will donate $9 to Team Brightside for each PAX in attendance

    Saturday – Kindred Spirit Satellite – Whitesnake will be playing the hits with his band from 2-4pm

    Sunday 6/2 – SOJ Deep South family cookout – Horner Park 3-6pm – bring a side dish and let Swoop or others know if you’re coming

  • Lucky Manndate

    5 DaVillians posted on a beautiful morning to throw some kettlebells around.

    Mosey around parking lot then some COP

    Lucky Horseshoe – Cumulative, 10x each exercise, mosey around parking lot after each round.

    Round 1 – goblet squats

    Round 2 – goblet squats, halos

    Round 3 – squats, halos, WW2s

    Round 4 – squats, halos, WW2s, curls

    Round 5 – squats, halos, WW2, curls, demon crushers

    Round 6 – halos, WW2s, curls, demon crushers

    Round 7 – WW2s, curls, demon crushers

    Round 8 – curls, demon crushers

    Round 9 – demon crushers

    Ring of fire MoM and stretching to close it out

    Numbers, names, Opus took us out.

    Prayers to Corned Beef’s uncle for a quick recovery.

  • And Then There Were Seven

    Seven men of principle came forth on a glorious morning. Temperatures were 70 and sunny. According to the lady in the orange Miata, the following quite possibly happened.

    Mosey west in the parking lot, head fake Senor Frog to the left, then go right and across the street to the River Road Church, Baptist.

    COP

    SSHs (4 count) x50
    Dead man hang and various other stretches
    Monkey humpers
    Hand release merkins
    Imperial Walkers
    Flutters kicks

    Mosey to the edge of River Road for Touch a Tree. 1, then 2, then 3. Partner does WWIIs.

    Mosey to the left side of the church. Form one, single-file line. Bear crawl along an assorted set of walkways. Arrive at center of church portico. Three pencil rolls to the right. Continue the bear crawl through various walkways to the portico of whatever that thing is that is not the church.

    Mosey to Senor Kubota’s truck and grab a block.

    Mosey to the guard rail in the parking lot. Circuit is 10 4-count derkins, 10 4-count presses with block, and flutter kicks.

    Carry the block across the street to the county’s smallest park. Partner up. Partner 1 does murder bunnies. Partner 2 chooses whether to run the park loop without the block or run to the street sign while carrying the block.

    Mosey back to the VSF.

    Touch a Tree. Rounds of 4, 5 and 6. Options: carry the block and touch any trees. Or, do not carry the block and the usual Harvard Business School approved Touch a Tree rules apply.

    3 burpees to wrap it up.

    Numbers, names, and YHC took us out.

    Announcements:

    None.

    Prayer Requests: our pal Splinter’s mom and his family are going through a new illness. Let’s keep her and all of them in our prayers.

    NMS: Nice energy level today, fellas. Awesome morning to be out there with you. Way to push!

  • Emotion always wins

    Two walkers, one of which was still extremely sore from Monday’s Memorial Day convergence beatdown, met in the front of Atlee High School on this Tuesday. After walking was determined to be the exercise of the morning, they both took the 1.5 lap around the Atlee/Chickahominy/Cool Spring Forest loop. This was exactly the workout YHC needed.

    NMS

    YHC pulls into the Atlee parking lot to see no other DaVillians. He then sees a white car making a U-Turn along Atlee Station, then pulling into the parking lot. It appears that DaVille had a visitor. It was Full Nelson who was made the journey to DaVille. Mumblechatter basically revolved around how in politics, emotion always wins.

    Thanks for making the trip up north Full Nelson. Hope you can make the trip again soon when we have larger numbers.

    Gotta Run!

    Phonics

  • Double Bird Surprise

    Double Bird Surprise

    5 Amelia warriors rose to greet the dawn of a new day. According to legend, it went a little something like this…

    Wamerama: SSH x 20, DQ x 10, LBC x 20, FC x 15, AC x 20, HRM x 10

    Mosey to Field of Dreams (aptly named youth soccer field behind the courthouse)

    Beast of The East: This is an F3 classic! 6 rounds of 6 sets of 6 exercises. Round 1 squats, round 2 two count flutter kicks, round 3 two count lunges, round 4 strict merkins, round 5 WWII and an extra special round 6. When a Q respects his pax to the highest order he calls the grandaddy of exercises for the final round. Round 6 was burpees and if you are doing the math at home that is 6 sets of 6 burpees for 36 total burpees to close out the round!!

    Lamplighter: Making our way back to the courthouse stop at each lamp post and complete 10 of a prescribed exercise. Light 1 squats, light 2 LBC, light 3 merkins, light 4 squats, light 5 LBC, light 6 merkins, wrap up on the courthouse steps for 10 final squats.

    Numberama, namerama, Woodstock took us out.

    Moleskin: At 5:20am an unknown vehicle drop slowly past the AO (we are using Judgement Day as a placeholder). YHC (your humble correspondent) watched carefully for a potential FNG. As the great Gomer Pyle (not to be confused with F3 Gomer) would say, surprise, surprise, surprise! The great EF Hutton emerged from the darkness to share his light. It was wonderful to see a familiar face and join us for a beat down. Beast of the East is no joke and one of the hardest workouts in the F3 Richmond Exicon (funny enough this was not in the F3 Nation Exicon). YHC ended up eating lunch at 11am. The Amelia boys are freaking bringing it. Woodstock and Boo Boo have posted at every single workout!! Welcome Kingpin (former Amish, turned Mennonite, turned Presbyterian, turned barndominium builder).

    Announcements: Get in a run with Woodstock and his M (F3 name for wife and short for “M”ost important relationship) with the Amelia 10K training team. Come out to walk or run. Open to all ages and abilities.

    Join Boo Boo sharing the good word at the River Run Presbyterian services held every Sunday on 10am at Amelia Academy. Bonus points this week for eating your weight in shrimp at the low country boil on Wed. See Boo Boo or Kingpin for details.